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  6. Lemongrass vs. Sunflower seeds

Lemongrass vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are lemongrass and sunflower seeds different?

  • Lemongrass is richer in manganese and iron, while sunflower seeds are higher in copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, vitamin B3, and folate.
  • Sunflower seeds cover your daily need for copper, 170% more than lemongrass.
  • Lemongrass contains 3 times more manganese than sunflower seeds. Lemongrass contains 5.224mg of manganese, while sunflower seeds contain 1.95mg.

Lemon grass (citronella), raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Lemongrass vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +55.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +167.9%
Contains more MagnesiumMagnesium +441.7%
Contains more CalciumCalcium +20%
Contains more CopperCopper +576.7%
Contains more ZincZinc +124.2%
Contains more PhosphorusPhosphorus +553.5%
Contains more SeleniumSelenium +7471.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +85.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2176.9%
Contains more Vitamin B2Vitamin B2 +163%
Contains more Vitamin B3Vitamin B3 +657%
Contains more Vitamin B5Vitamin B5 +2160%
Contains more Vitamin B6Vitamin B6 +1581.3%
Contains more FolateFolate +202.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lemongrass Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.266mg 1.8mg 170%
Polyunsaturated fat 0.17g 23.137g 153%
Manganese 5.224mg 1.95mg 142%
Vitamin B1 0.065mg 1.48mg 118%
Vitamin B6 0.08mg 1.345mg 97%
Selenium 0.7µg 53µg 95%
Phosphorus 101mg 660mg 80%
Fats 0.49g 51.46g 78%
Magnesium 60mg 325mg 63%
Monounsaturated fat 0.054g 18.528g 46%
Vitamin B3 1.101mg 8.335mg 45%
Folate 75µg 227µg 38%
Protein 1.82g 20.78g 38%
Iron 8.17mg 5.25mg 37%
Fiber 8.6g 34%
Zinc 2.23mg 5mg 25%
Calories 99kcal 584kcal 24%
Vitamin B5 0.05mg 1.13mg 22%
Saturated fat 0.119g 4.455g 20%
Vitamin B2 0.135mg 0.355mg 17%
Choline 55.1mg 10%
Potassium 723mg 645mg 2%
Carbs 25.31g 20g 2%
Vitamin C 2.6mg 1.4mg 1%
Calcium 65mg 78mg 1%
Net carbs 25.31g 11.4g N/A
Sugar 2.62g N/A
Sodium 6mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +26.6%
Contains more WaterWater +1392.2%
Contains more ProteinProtein +1041.8%
Contains more FatsFats +10402%
Contains more OtherOther +68.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +34211.1%
Contains more Poly. FatPolyunsaturated fat +13510%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.